Step 1: Apply ice packApply an ice pack to your neck for 15 to 20 minutes when symptoms occur. An ice pack will reduce the pain and any inflammation.

Step 2: Exercise neckDo neck exercises by keeping your head in a neutral position and looking forward, then slowly tilting your head side to side. Do five to 10 repetitions.

Step 3: Exercise shoulderPerform a shoulder roll exercise by relaxing your body and slowly rolling your shoulders forward in a circular motion five to 10 times, then backward five to 10 times.

Step 4: Get a massageGet a massage to ease tense muscles. Take a warm shower before a massage to help relax your muscles.

Step 5: PosturePractice healthy posture. Stand straight and tall with your shoulders back. Stay in a neutral position without slouching.

Step 6: Use a supportive mattress and pillowSleep on a firm, supportive mattress and avoid lying on your stomach. Your pillow should also support your neck. When lying on your pillow, your spine should be straight and your neck in a neutral position.

Trivia: Between 15 and 40 percent of whiplash victims suffer pain months after the injury occurred.